Here is a basic description of the Texas method. The full description (and all the auxiliary information about why it is set up the way it is) is found in Practical Programming. This program is for Intermediate trainees. An Intermediate is one who is able to recover completely week-to-week on a particular exercise. A "guesstimate" guide to your trainee level is found here.
NOTE: Novices and below should concentrate on improving session-to-session with the Starting Strength programs.
The A/B/C program I've put together is based on the Texas Method. It is not based on the Bill Starr Heavy/Medium/Light method, because I do not calculate volume as my workload metric. Obviously, they share several important concepts (variation of training load being the most important).
5 comments:
I just started the skinniest guy ever on 5x5 bench squat dead program
the 5x5 squat bench dead works very well. I did it Fall quarter of last year for Rowing, and I gained 10 lbs. I actually got visibly leaner as I gained that weight too.
Kyle, I urge you to move back to a Squat/Bench/Dead program. I know Westside is fun and all, but you will achieve far faster gains at your level on something like the Texas method.
I actually lost significant strength on my squat when we were doing westside, and my bench and deadlift didn't improve significantly. My gains started again when Dave and I moved off to do sets of 5 on squats again. I am quite skeptical of westside for non multiply lifters.
My squat and dead actually feel much stronger now that I am doing westside (295 box squat straps down and a 430 dead). I actually kind of like the min rep scheme. Working on explosiveness is something that I really need to focus on, and the westside program helps.
My bench hasn't moved much though - which is most likely a technique issue. I still have trouble with the whole leg drive/using the lats type thing.
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